Warm Up
Crossover Symmetry Activation + Banded Hip Activation
then 2-3 sets of
8+8 barbell lunges anyhow
:20-30 Tuck hold on rings
8+8 filly press with kb's
then 2-3 sets of
burgener clean&jerk warm up

Strenght
5x3 pause front squat @50-65% of 1rm (1-2 sec pause)
rest 2-3 min bwn sets

Weightlifting
Build to heavy set of
squat clean + hang squat clean + split jerk in 15 minutes (target is to finish about 80-85% of 1rm clean&jerk
then 3 sets of today complex @85-90% of todays heaviest set
rest 2-3 min bwn sets

Metcon

2+2+2+3 min on / 1 min off
15/20 calories echo bike @mod/fast (time cap 1 min 20s)
max reps rope climbs or muscle ups in remaining time

Accessory Work
2-3 rounds of
16-20 weighted cossack squats @5/10kg plate
10-12 double db row @15/22.5kg's
32-40 weighted ukraine twist (feet off the ground)
rest 2 min bwn sets